Wednesday, November 6, 2013

CrossFit Edina / CrossFit Minnesota

CrossFit Edina / CrossFit Minnesota / CrossFitMN

I wanted to check out CrossFit Edina / CrossFit Minnesota the last time I was in Minneapolis, but logistically, it was tough to work out.  This time around, it was the closest CrossFit gym to my hotel so obviously I had to stop by.

CrossFit Minnesota opened in 2006 and was the first CrossFit gym in Minnesota!  I'm so glad I made it in and met the owner, Damien, himself!

I came in for the 4pm class with the owner Damien himself.  I was the only female in the class!
  • Warm Up: 400m run; high kick, walking lunges, high knees, butt kickers; 2 rounds: 10 squats, 10 push ups, 10 ring rows, 10 squat jumps, 10 DU; and some serious mobility
  • Strength: 5x3 Front Squats @ 80-85%
  • Workout: 3 rounds for time:
    • 6 Deadlifts 315#/225#
    • 12 Ring Dips
    • 40 Double Unders
Some things I really liked here:
  • Top notch, quality coaching.  This is the reason you come here.  They are by no means your average "CrossFit Level 1 certified trainer."  Damien and Tim have a huge depth of knowledge in fitness: from movement standards to technique and variations to mobility to nutrition.  In addition they can also explain in-depth how and why you do certain things.  They also have a great eye and on-spot suggestions.  During the mobility part of the warm up, I was amazed at Damien's explanation and methods.  I never been through such a detailed mobility session... I learned so much.  They're passionate and great at what they do!
  • Great coaching --> great classes.  People were moving safely.  Damien kept a close eye on everyone's movement and had useful suggestions to everyone in the class, from beginners to advanced folks.  He also had suggested warm up percentages for the squats and deadlifts.  He didn't miss a single person!
  • Community.  Everyone in the class was so friendly and motivating.  Lots of encouragement from your peers and overall just a really great crew.
  • Old school CrossFit feeling.  When I first walked into the gym, it instantly reminded me of my first CrossFit days.  Although not as big, CF Edina has that garage homey feeling.  One of the first questions I asked was when did it open, and sure enough, it was one of the first CrossFit gym in Minnesota and one of the first 50 CrossFit gyms worldwide.
  • Variety of equipment: fractional plates, prowlers, mats, parallettes, airdyne, baby medballs, benches, etc.
  • Separate jiu-jitsu room and lounge area.
  • Blog format.  Workout + some technique video. 
  • Cold water fountain
  • $20 drop in fee, or make friends :)

Some things that could use improvement:
  • More space.

Some pictures:
2. Outside

3. Inside.

4. Pull up structure

5. back

6. high ceilings

7. barbells and wall balls

8. rolling daily whiteboard

9. weekly whiteboard

10. whiteboards and weights

11. separate lounge area

12. separate jiu-jitsu area

If you're new to CrossFit or if you're open to feedback and learning, and you're in the Minneapolis area, I highly recommend signing up at CrossFit Edina/CrossFit MN.  They have very experienced trainers and will teach new things regardless of what level you are.  If business brings be back to Minneapolis, I definitely want to come in again, and hopefully next time I'll meet the Olympian!

Nearby Gyms: Tangletown CrossFit